Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

One-Pan Chicken and Broccoli

SERVES 8 / PREP: 10 MINUTES / COOK: 20 MINUTES / TOTAL: 30 MINUTES

Enjoy this quick weeknight meal that the entire family will love. Added bonus: It’s as easy to clean up afterward as it is to make because you really only need one pan to whip up this dish. Leftovers are great reheated for a meal later in the week. If you find you’re in a time crunch, you can even use meat from a rotisserie chicken to save time.

1 tablespoon extra-virgin olive oil

1 yellow onion, chopped

2 teaspoons minced garlic

1 pound boneless, skinless chicken breast, cooked and diced

1 cup water

1 cup chicken broth

1 cup quinoa

½ teaspoon dried thyme

2½ cups chopped broccoli

1 In a medium skillet over medium heat, heat the olive oil. Add the onion and garlic, and sauté until the onion is soft, 2 to 3 minutes.

2 Add the chicken, water, broth, quinoa, and thyme. Bring the liquid to a boil, cover, reduce the heat to medium-low, and cook for 10 minutes.

3 Add the broccoli, cover, and cook for 7 minutes more, until the quinoa fluffs with a fork and the broccoli is tender.

Did you know? Quinoa is a gluten-free grain. It is packed with protein, fiber, and lots of B vitamins. Gluten-free does not mean carbohydrate-free or low calorie, but for people who are intolerant to the gluten protein found in wheat, rye, and barley, quinoa is an acceptable alternative.

Per Serving (1 cup): Calories: 176 Total fat: 4g Sodium: 323mg Total carbs: 17g Sugar: 1g Fiber: 3g Protein: 17g

Post-Op Servings

image 1 cup